ʻO ka cholesterol kiʻekiʻe kekahi o nā mea nui i ka hoʻomohala ʻana o nā maʻi cardiovascular. Wahi a ka World Health Organization, ʻoi aku ma mua o 20% o nā hōʻeha a ma mua o 50% o ka hōʻeha ʻana o ka naʻau ma ke ʻano he nui e ka piʻi ʻana o ka cholesterol i loko o ke kino.
I kekahi manawa lilo ke kumu o kēia kūlana i ka predisposition genetic, akā ʻo ka manawa pinepine ka kiʻekiʻe o ka kolamu he hopena ia o ka hōʻino. No laila, i ka hoʻohaʻahaʻa ʻana i ka cholesterol, ua ʻōlelo ʻia e hoʻopili i kahi meaʻai lapaʻau kūikawā me ka haʻahaʻa haʻahaʻa o nā momona holoholona.
E pono ia mea ʻai e ʻai wale no nā maʻi o ka ʻōnaehana cardiovascular, akā no nā mea maʻi me ka maʻi diabetes mellitus, pancreatitis, cholecystitis a me nā maʻi puʻuwai. Eia naʻe, he mea nui e hoʻomanaʻo e pono ka ʻai ʻana o ka poʻe me ka cholesterol kiʻekiʻe i ka mea e pale ai i ka nele o nā huaora, nā mineral a me nā mea e pono ai.
No laila, e pili ana nā mea maʻi a pau i ka atherosclerosis, pono ʻoe e ʻike i ka kīʻaha pono he maikaʻi no ka kolamu kiʻekiʻe, pehea e kuke ai iā lākou, he aha nā huahana e hoʻohana ai i ka hana ʻana a pehea e hoʻomaʻamaʻa ai i ka meaʻai ʻai.
Meaʻai no ke kolamu kiʻekiʻe
Hoʻohui like ka poʻe dietitians i nā lāʻau lapaʻau e like me ke ala e ʻoi loa ai ka hoʻohaʻahaʻa i ka kolamu koko a hoʻēmi i ka hōʻeha ʻana i ka puʻuwai ʻana a me ka hōʻeha ʻana.
ʻO ka ʻoiaʻiʻo ʻo nā papa ke hoʻohui i ka hana o ka cholesterol ponoʻī i loko o ke kino, he mea maikaʻi ia no ke olakino o ke kanaka a pono no ka ʻōnaehana cardiovascular. ʻO nā lipoproteins kiʻekiʻe e koi nui wale, ʻaʻole ia i hāʻawi i ka hoʻopōmaikaʻi ʻana i ka palaki kolesterol, akā e kōkua nō hoʻi e hoʻopuka i nā momona a hoʻokaʻawale iā lākou mai ke kino.
ʻAʻole e like me nā loea statin, he hopena ka ʻai i ka kolesterol kino, e hoʻokuʻi ana i nā paia o nā kīʻaha koko a hoʻonāukiuki i kā lākou harakeke ʻana, no laila, mālama ka mālama therapeutic i ka mea maʻi ʻaʻole wale mai ka atherosclerosis, akā pū kekahi pū me ka trombosis, thrombophlebitis, maʻi ʻeha coronary a me nā pōʻai ʻole. i ka lolo.
Hoʻomaopopo ʻia kēia meaʻai e hoʻokau pono i nā wahine a me nā kāne i hele i ka paepae 40 makahiki a ua hiki i ka waena waena. ʻO kēia no ka loli o ka makahiki i ke kino o ke kanaka, ka pilikino me nā menopause, kahi e hoʻonā ai i nā loli nui i ka pae o ke kolamu ma ke koko.
ʻAi ʻia nā meaʻai no ka kolamu kiʻekiʻe:
- Nā huahana-kīwī: nā naʻau, nā puʻupaʻa, nā ate, nā pāpale ate, ʻona;
- Nā iʻa a me ka ʻai;
- ʻO nā huahana momona: ka pata, kaʻaila, ka momona momona momona, ka waiū piha, ka kīwī paakiki;
- Nā Lākana: nā ʻano kīwī āpau, paukaka a me nā papa;
- Nā heihei moa, keu nā huaole;
- ʻO ka iʻa momona: catfish, mackerel, halibut, sturgeon, stellate sturgeon, sprat, eel, burbot, saury, herring, beluga, hiriwa mea hana;
- ʻAno roe;
- ʻOi momona: pipi, puaa, kīmaka;
- ʻOi momona holoholona: momona, mutton, pipi, pipi a me ka momona duck;
- Kaʻaʻai: nā ʻōpala, nā mea ʻoki, ka pāpū, ka umu;
- Margarine
- Kūpono a me ke kofe koke.
ʻO nā huahana no ka hoʻohaʻahaʻa i ka cholesterol:
- Olive, ʻolomo, ʻaila sesame;
- Oat a me ka pulima;
- Oatmeal, brown brown;
- Nā huaʻai: avocado, ka pomegeran, nā ʻāpana ʻulaʻulaʻula;
- Nā ʻōpū: nā kedera, nā ʻalemona, ka pūpela;
- ʻO nā hua o ka paukena, kaʻaila, ka pala;
- Berries: blueberries, strawberry, cranberry, lingonberry, aronia;
- ʻO kaʻao: nā pī, nā pī, nā lentils, soybeans;
- ʻO nā ʻano āpana: keʻokeʻo, ʻulaʻula, Beijing, Brussels, cauliflower, broccoli;
- Kahala: dill, pāhala, celery, cilantro, basil a me nā ʻano ʻai a pau o ka ʻai;
- Kahiki, bawang, ke aʻa ʻili.
- ʻUlaʻula, ʻulaʻula a me ka pua ʻōniʻoniʻo;
- Sardines a me nā iʻa mai ka ʻohana salmon;
- Kono ʻōmaʻomaʻo, nā mea hoʻihoʻi lāʻau.
Nā meaʻai ʻaina
ʻO nā hōʻola no ke kolamu kiʻekiʻe ke loaʻa wale nō nā meaʻai maikaʻi loa i hoʻomākaukau ʻia e like me nā rula o ka meaʻai maikaʻi. No laila, me ka ulu ʻana o ka atherosclerosis, pāpā paʻa ʻia ia i ʻole e ʻai i ka kīʻī, ʻala ʻia a ʻūlī paha i loko o ka ʻai ʻaila a me ka ʻai.
ʻO ka mea pono e pono ai no ka mea maʻi me ka cholesterol kiʻekiʻe ke kuhi ʻia i nā kīʻaha maʻa, e kālua ʻia i ka ʻaila ʻole, kālua ʻia i ka umu a hoʻolapalapa ʻia i ka wai paʻakai. I ka manawa like, pono e hoʻohana ʻia nā aila ʻala a me ka meli maoli a i ʻole ka waina waina i ka ʻaʻahu.
He mea nui ia e hoʻokaʻawale iā ʻoe mai ka meaʻai i nā mea i hoʻomākaukau ʻia e like me ka mayonnaise, ketchup a me nā ʻano anana, me ka soy, no ka mea he nui o ka paʻakai. Pono e hoʻomākaukau kūlohelohe i kā ʻia o ka ʻoliva a me ka ʻaila sesame, ka haʻalulu haʻahaʻa a i ʻole kefir, me ka lime a i ʻole ka wai lemon.
ʻO ka ʻala o nā lau ʻai, a me ka avocado.
He momona maikaʻi loa kēia meaʻai, he nani a ʻoliʻoli nani a me nā momona momona.
Nā mea wai
- Avocado - 2 mau hua waena;
- Ka pepa paprika (ʻĀpikani) - 1 ʻulaʻula a me 1 ka ʻōmaʻomaʻo;
- Hala - kahi poʻo maʻamau o ka kāpeti;
- Kapulu - 2 pcs .;
- ʻĀpana - 2 mau pua;
- Oa aila Olive - 1 tbsp. he me;
- Lemon (Lime) wai wai - 1 tīpune;
- Nā Kupaila;
- ʻO ka paʻakai a me ka pepa.
Holo pono i ka ʻeneka i ka holo wai ʻana a ʻuwī i nā ʻāpana liʻiliʻi. E hoʻokaʻawale i ka pulpococococ mai ka pōhaku, ʻili a ʻokiʻoki i loko o nā ʻāpana. Kāpī ka ʻōpala a ʻokiʻoki i loko o nā ʻāpana. Kapalakia a me nā kinikini kuʻi i loko o nā cubes. E hoʻokomo i nā meaʻono a pau i loko o kahi kīʻaha hohonu.
Hoʻohui i ka aila lemon a me ka wai i loko o kahi aniani, kāwili maikaʻi a ninini i nā mea kanu. E holoi i nā greens, kuʻi me ka pahi a pīpī i ka meaʻai ma luna. E hoʻohui i ka paʻakai, ka pepa ʻeleʻele a hui maikaʻi loa. E hoʻokaʻawale i ka meaʻai a pau me kahi pua o ka pā parsley.
Kōkua.
ʻO ka huehule keʻokeʻo keʻokeʻo kahi lāʻau lapaʻau o nā kānaka no ke kolamu kiʻekiʻe, a kōkua pū hoʻi i ka hoʻopau ʻana i nā toxins mai ke kino. Eia kekahi, e hoʻomaikaʻi nui i ka ʻōnaehana hana a hāpai i ka hoʻoluhi momona.
Nā mea wai
- Kāpī keʻokeʻo - 200 gr.;
- Kāleka - 2 pcs .;
- Oniona - 1 pc .;
- ʻOi wai a me ka ʻōmole maʻa - 1 pc.;
- Oa aila Olive - 1 tbsp. he me;
- Nā Kupaila;
- Paakai
ʻOkiʻoki i ka kāpeti i nā ʻāpana ʻokiʻoki, kāpīpī ʻia me ka paʻakai a me ka mash maʻalahi i kou mau lima. ʻOkiʻoki i ka lemiki i ka hapa o nā apo, kau i loko o kahi kīʻaha liʻiliʻi a ninini i ka 1 tbsp o ka wai a me ka vīnega. pūpū. Mai ka ʻōpala i ʻoki i ka koholā a ʻokiʻoki i loko o nā ʻāpana. E hoʻoneʻe i ka ʻōpala i loko o kahi pahu hohonu, hoʻohui i nā kaloti kālai ʻia a me ka ʻuala maʻa.
E kīpī i ka pāpaʻi kukui a waiho i loko o ka salati. Kālepa i nā greens a pīpī i nā mea kanu ʻai ma luna. E ninini i ka ʻaila ʻoliva ma luna o ka pāpaʻi a hoʻohui i ka paʻakai inā pono. Hoʻohui maikaʻi a kāohi i nā lau hou.
Kāhu moa me ka pala.
ʻAʻole paipai ʻia ka momona momona i nā poʻe me ka cholesterol kiʻekiʻe. Akā ka ʻuala o ka moa i lako i nā momona a, inā ua mākaukau pono, aia ka nui o ka cholesterol.
Nā mea wai
- Nā umauma moa - e pili ana i 200 gr;
- Potato - 2 kūlā;
- ʻO nā kauā Buckwheat - 100 gr .;
- Palapala - 1 pc .;
- Oniona - 1 pc .;
- Oa aila Olive - 1 tbsp. he me;
- Nā Kupaila;
- ʻO ka paʻakai a me ka pepa.
E holoi maikaʻi i ka umauma moa, kau i loko o ka pā a ninini i ka wai anuanu maʻemaʻe. E kau i ka ipu i ka paila, lawe mai i kahi paila, hoʻemi i ka wela i kahi liʻiliʻi a waiho no ka kuke no 10 mau minuke. A laila hoʻoheheʻe i ka umu mua, e holoi i ka pā mai ka umu, kau i ka umauma moa i loko ona, e ninini i ka wai maʻemaʻe a kuke a hiki i ka kalo no nā hola 1,5.
Kāki i nā ʻuala a ʻokiʻoki i loko o nā ʻāpana. E hoʻoneʻe i ka ʻili mai ka ʻala a ʻoki ʻia i loko o ka hiʻona medium. Hoʻopili i nā kāloti a kāwī ma luna o kahi māla palaoa. E ninini i ka aila ʻaila i loko o kahi pā preheated, e hoʻohui i ka ʻala a ka palaoa no ka minuke. E hoʻohui i nā kāloti a me ka palaoa a hiki i ke aniani nā gula.
Hoʻokuʻu i ka umauma moa mai ka pauu, ʻokiʻoki i loko o nā ʻāpana a hoʻohui hou i ka mea kanu. E hoʻolapalapa maikaʻi i ka pīpī, ninini i loko o ka waiū a kuke no 10 mau minuke. E hoʻohui i nā mea kanu a kuke no 15 mau minuke. 5 mau minuke ma mua o ka kuke ʻana, e hoʻohui i ka aniani me nā kāloti, ka paʻakai a me ka ʻeleʻele. E kāpī i ka ʻū i pau a kāpīpī ʻia me nā mea kanu i ʻalapula. ʻO ke kuke manawa kuke no kēia ʻai he 2 mau hola.
ʻO ka lauʻaʻai me nā mea ʻai i hoʻomoʻa ʻia.
ʻOiai ka mea ia e hoʻomākaukau nei i kēia mea palaʻa me ka ʻole ʻiʻo, akā ke ʻano i ka mea ʻono ʻole a me ka ʻoluʻolu, a i ka manawa like ʻaʻole e loaʻa i ka kolamu.
Nā mea wai
- ʻŌpala - 1 nui a i ʻole 2 liʻiliʻi;
- ʻO ka pepa pepa - 1 ʻulaʻula, ka melemele a me kaʻulaʻula;
- Oniona - 1 pc .;
- Kahiki - 4 mau ʻōpio;
- Lōmole kūpaʻa - 1 hiki (400-450 gr.);
- Kāpena - 200 gr.;
- Cumin (Zera) - 1 tīpoki;
- ʻO ka paʻakai a me ka pepa;
- Nā Kupaila;
- ʻAlohelohe kūlohelohe - 100 ml.
E ʻokiʻoki i ka ʻāpala i loko o nā apo, paʻakai maikaʻi a hoʻokomo i kahi colander. Ma hope o ka hapalua hola, e holoi i nā eggplants i ka wai maʻemaʻe a paʻi maloʻo me kahi kāwele pepa. Hoʻopau i nā mea kanu mai ka pepa ʻalani a ʻoki ʻia i loko o nā cubes. E kuʻi i ka ʻili a ʻokiʻoki ʻaʻole i liʻiliʻi liʻiliʻi.
E kāwili i ka pōpō palaoa me ka aila ʻaila, waiho i nā mea kanu i hoʻomākaukau ʻia ma mua, hoʻomoʻo me ka aila, ka paʻakai a me ka pepa. E kau i ka papa ʻaina i loko o ka umu a hoʻomo i nā lau i nā mea kanu i ka mahana o 220 degere no 20 mau minuke, a hiki i ka loaʻa ʻana o kahi hue gula māmā.
E hoʻomaʻemaʻe maikaʻi i nā pī kaomi, hoʻokomo i loko o ka pā a hoʻopili i nā tōmato. E kāʻei i ka cumin i loko o ka ipu o ka pauka a ninini ʻia i ka pā. E ninini i nā mea a pau me ka wai anuanu, kau i ke ahi, lawe mai i kahi hoʻolapalapa a kuke no 40-45 mau minuke. E hoʻohui i nā mea ʻai i hoʻomoʻa ʻia i ka ʻai, ka paʻakai, ka ʻōpala a kāpīpī ʻia me nā mea kanu i kolo ʻia. Ma mua o ka lawelawe ʻana, e hoʻokomo i loko o kahi kīʻaha o kaʻaila 1 tbsp. he punetine o ka nui.
Turkey me nā mea kanu.
Hoʻomaʻamaʻa pinepine nā papa no nā kolamu kiʻekiʻe i ka ʻai i ka mea ʻai, ka mea pono e hoʻohana ai i ka turkey fillet. He wahi momona liʻiliʻi ko ia a he mea maikaʻi loa ia no ke olakino. ʻAʻole pono ke kau ʻia i ka kuke ikaika, no laila, ʻo ka turet fillet ka mea ʻoi loa ka peahi.
Nā mea wai
- ʻAmelika umauma (filet) -250 gr .;
- Zucchini - 1 lau liʻiliʻi liʻiliʻi;
- Kāleka - 1 pc .;
- Kaʻaila pepa - 1 pc .;
- Oniona - 1 pc .;
- Yogurt - 100 ml.;
- Kahiki - 2 mau ʻulā;
- Nā Kupaila;
- ʻO ka paʻakai a me ka pepa.
E holoi i ka umauma, maloʻo me ka kāwele pepa a hana i nā hōʻoki liʻiliʻi ma nā ʻaoʻao ʻelua. Ua ʻoki ʻia ʻo Zucchini i loko o nā apo. Peel a kiʻi i nā kāloti. E kuʻi i ka ʻili a ʻokiʻoki i loko o nā pale o ka hapalua. E hoʻokomo i ka umauma o ka turiki i loko o kahi mea kuke wikiwiki, ka paʻakai a me ka pepa. E uhi i ka fillet me nā aniani, nā kāloti, a hohola i nā apo zucchini ma luna. Kukulu no 25-30 mau minuke.
E pīpī i ka kāleka, e hele i loko o kahi kaomi a hoʻohui i ka yogurt. E kuʻu i nā greens me kahi pahi ʻoi a ninini i loko o kahi kāweka kākeka-yogurt. Kāwī maikaʻi i ke kīʻaha. E kau i ka umauma i hoʻopau ʻia i kahi pā me nā lau a kanu a hoʻōki i ka kīʻī ʻona.
Trout ma kahi ʻuala-ʻala sibala.
ʻO ka iʻa kekahi o nā mea nui i kaʻaiʻai e hōʻemi ai i ka cholesterol kino. Pono e hoʻokomo i kāu meaʻai, inā ʻaʻole i kēlā me kēia lā, a laila ma ka liʻiliʻi he mau manawa i ka hebedoma. Eia nō naʻe, he mea nui e koho i nā ʻano iʻa iʻai ʻole, e like me ka trout, i loaʻa ka nui o nā kolamu.
- ʻO Trout he pahu momona pākaʻi;
- Potato - 2 pcs .;
- Oniona - 1 pc .;
- ʻO ke keʻokeʻo puaʻa - kahi ʻāpana liʻiliʻi;
- Kahiki - 3 nā ʻōpio;
- Nā Kupaila;
- ʻO ka paʻakai a me ka pepa.
E ʻoki i ka iʻa ma waena o nā ʻāpana, kau i loko o ka ipu nui, kāpīpī ʻia me ka paʻakai a waiho ʻia no 20 mau minuke. A laila wehe i ka ʻili i ka iʻa a wehe i nā hua. E kulu i nā ʻuala, ʻala ʻia a ʻoki ʻia i loko o ke anawaena he 0.5 cm.
Hoʻokuʻu i ka husk mai ka ʻala a ʻoki ʻia i loko o nā apo. Kāki a kāpīpī i nā ʻōpala kāleka. ʻOkiʻoki i nā greens. E kāwili i ka pōpō palaoa me ka aila ʻaila, kau i nā apo kuala ma luna, uhi iā ia me nā aniani kuʻi, kāpīpī me ka kāleka, nā mea kanu, ka paʻakai a me ka ʻōpala. E kau i nā ʻāpana trout ma luna o nā mea āpau.
E uhi i ka pauku hoʻomoʻa me ka foil a kau i ka palaoa i ka umu no ka hapalua hola i kahi mahana o 200 tikelē. Hoʻopili i ka pā i pau ʻana o ka umu, a waiho i ka foil no 10 mau minuke ʻaʻole e haʻalele i ka foil. E hāʻawi i ka iʻa me nā lau ʻai.
ʻO ka papa kai me nā kolamu kiʻekiʻe e hahai i ke ola holoʻokoʻa.
ʻO ka ʻono maikaʻi loa ʻana
Inā he kue i ka cholesterol metabolism, hiki iā ʻoe ke hoʻohana i ka persimmon a me ka palu blueberry.
Hoʻohana kēia ʻono ʻaina ʻaʻole wale no nā poʻe me ka cholesterol kiʻekiʻe, akā no nā mea maʻi me ka maʻi maʻi. ʻAʻole loaʻa kēia keki i ke kō a me ka palaoa, ʻo ia ka mea e kōkua i ka hōʻemi ʻana i ka paona nui.
No ka hōʻike aʻo ʻoe e pono ai i nā walnuts - 80 gr .; nā lā - 100 gr.; cardamom papa - kahi ʻoki.
No ka hoʻopiha e pono ai ʻoe i ka persimmon - 2 mau hua; nā lā - 20 gr.; kalima - kahi pine; wai - ¾ kī; agar-agar - ¾ pipi.
Kūkulu ka ʻiha i nā huaʻōlelo:
- Nā Piʻi Kūlehu - 100 gr. (hiki iā ʻoe ke lawe i nā currants ʻeleʻele, nā blueberries a me nā hua punahele ʻē aʻe);
- Agar-agar - ¾ tīpoki;
- Hoʻololi kaʻaila Stevia - 0,5 tsp.
Hoʻokuʻu i nā blueberries mai i loko o ka friji, holoi koke me ka wai anuanu, hoʻokomo i loko o kahi kīʻaha a waiho i ka defrost. E hoʻokomo i nā ʻāpana i loko o kahi pāpaʻi, e kāwili i kahi kūlana o nā ʻōpala maikaʻi a ninini i loko o kahi pā. Ke hoʻohana ʻana i kahi kāwili, e kāwili i nā lā i loko o kahi pā maloʻo, hoʻohui i nā nati, ka cardamom iā lākou a huli hou i ka hāmeʻa a hiki i ka minamina ke loaʻa i kahi ʻano like.
Lawe i kahi pā palaoa a ka laina i ka lalo me ka pepa parchment. E kau i ka pauka ʻokiʻoki i hoʻopau ʻia i luna a pipiʻi maikaʻi. E hoʻokomo i ka pola i loko o ka friji no kahi 2 hola, a laila hoʻonohonoho hou i loko o ka manuahi. I kēia manawa, pono ʻoe e hana i ka hoʻopiha, kahi āu e pono ai e kuke i loko o kahi palupalu kākui paleka mai nā persimmons, nā lā a me nā kinamona.
E hoʻokaʻawale i ka nui o ka hua i hoʻopau ʻia i kahi kōpana a kau i kahi ahi liʻiliʻi. Pono e hoʻomaʻemaʻe ka mea hoʻomaʻemaʻe a lilo i mea ʻoluʻolu i ka mahana o ka ea. Pono ke ʻano o ka wīwī. E ninini i ka wai i loko o kekahi pahu, e waiho i ka agar-agar a kau i ka moʻo. E hoʻomau ka hana ʻana e lawe i ka wai i kahi paila.
Hoʻokomo ʻia i ka wai momona i loko o kahi pā, e ninini i kahi kahawai wai wai i loko ona me ka agar-agar a kāwili pū me ka huhū. Wehe i ka puka palaoa mai ka pahu manuahi a ninini i kahi mea hoʻokaʻina i loko. Haʻalele i ka malū i ka ea, a laila e waiho i loko o ka friji no ka hoʻomau.
E ninini i ka wai Berry i hoʻokuʻu ʻia i loko o ke kō o nā blueberries i loko o kahi aniani a hoʻohui i ka wai, no laila ʻo 150 kona nui. (¾ kīʻaha). E ninini i ka wai i loko o kahi kīʻī, hoʻohui i ka agar-agar a lawe i kahi wī, mai poina e hoʻomoʻi pinepine.
Lawe i ka pīpī ma waho o ka friji, kau i nā huaila i laila a ninini i ka hoʻopiha ma luna. ʻAi iā ia e hōʻoluʻolu, a laila waiho i loko o ka friji i nā liʻiliʻi 3 mau hola, a ʻoi aku ka maikaʻi i ka pō. ʻO kēlā kekona he mea nani ia no kēlā me kēia hoʻomaha.
Pehea ke ʻai me ke kolamu kiʻekiʻe e hōʻike ʻia ma ke wikiō ma kēia ʻatikala.
